Open Gym Strength and Conditioning – Pre Teens (8-12)

Warm-up

Work with a partner and switch every minute.

Row/ Pushups

Row/Jumping Jacks

Row/Situps

Skill

Burpee Sandbag Thrusters

(Kids do a burpee on a small sandbag, sandbell or next to a medicine ball. As they come up, they pick up the sandbag, and squat-thruster-toss. Emphasis should be on jumping up while they propel the bag forward, not jumping forward)

Metcon (Time)

“Crazy 8’s”

8 rounds

8 Ball slams

8 Goblet squats

8 box jumps